Your Daily Dozen: Twelve Easy Exercises in Twelve Minutes a Day

PART TWO

THE PLAN

If fitness came in a bottle, everyone would have a great body.

We will make simple lifestyle changes that really work!

 

Thursday

Happy Thursday! You should feel great about your efforts so far and get psyched up for today’s Daily Dozen, an Upper-Body Workout that will give you enviable arms, shoulders, and back muscles. Did you know that this area has more muscles than the lower body? It’s true, because the upper body contains much smaller muscles. The good news about this is that when they’re worked properly, these little guys respond quite quickly. And there’s nothing more motivating than the first time you notice a tiny curve in your bicep or feel a bit of contour in the back of your arm. There’s also nothing sexier and more elegant than a toned upper body. Not only does it look better in so many styles of clothing and create a streamlined silhouette—but it can actually give you an overall trimmer appearance as well. When the muscles of your upper body are more defined, it can camouflage wide hips and a thick waistline by drawing attention above the waist and making you look more proportioned.

MAKE EVERY DAY YOUR BEST DAY!

I believe in being optimistic. It truly helps me to shed unnecessary stress. It also enables me to avoid negative emotions that can gobble up so much time and energy. Positive thinking will do more than help you enjoy life to its fullest and inspire your daily workouts. It will also help you bring enthusiasm to everyone around you. A good attitude is contagious!

In this Daily Dozen Upper-Body Workout, the focus is chiseling gorgeous arms and shoulders and making your chest lifted and your back look beautiful and toned. These exercises do just that by working these body parts from all angles. You’ll notice that in many of the moves, you’ll do a few reps and then make a tiny tweak in your form. That’s because just a little shift in position can zero in on another muscle group (and area of flab), and that makes all the difference in terms of giving you the results you want. Today, as in all the Daily Dozen workouts, you’ll work a different muscle every minute. Like I always say, move those muscles and they’ll work miracles on your metabolism! This means you can say bye-bye to flabby biceps, bra overhang, and skin that jiggles under your arm when you wave. These moves also give your chest a boost because they develop your pectoralis major, the muscles sitting just underneath your breast tissue. For women, this creates the appearance of more lifted breasts (no surgery required), and greatly improves posture for men and women. No more slouching or standing hunched over (bad posture is more than unattractive; it can add five to ten pounds to your appearance).

QUIT THE COMPARISONS

You’re one of a kind! No one in the world is exactly like you. It’s important to keep this in mind whenever you start spouting gloom and doom about how much longer it’s taking you to lose those last ten pounds than your jogging partner, or why your legs aren’t shaping up quite like your gym instructor’s. Instead of thinking negative, be positive and have more faith in yourself and your hard work! You have your own healthy-weight range, based on your height and metabolic rate, which determines how quickly your body burns calories. Furthermore, different body types respond to exercise in different ways. The last thing you should be doing is comparing yourself with others or obsessing about the number on the scale. Focus on achieving your weight loss goals on your own time line. Do what’s right for you, and relish each and every accomplishment!

When you just don’t think you can, keep going! Getting through those weak moments is how you become stronger!

Today’s workout also targets the muscles that run along the fronts of the arms called the biceps, and those that run along the backs of your upper arms called the triceps. One reason I believe it’s important to work the triceps is that they’re the most underused muscles in the body. In day-to-day life, we use our biceps when we pick up our kids or groceries. But we rarely use the triceps, so we need to give them a little extra attention when we exercise. Other moves in your twelve-minute workout target the upper, middle, and lower back as well as the chest and shoulders. Just make sure to keep your belly button pulled in and tight while doing these exercises and you’ll not only protect your back but also give your abs a good workout.

TRICK YOUR EYES—AND YOUR STOMACH!

At meals, take a smaller portion of the main course and then load the rest of your plate with lots of vegetables. Your eyes still see a full plate—even though there you will still feel satisfied.

Remember that your form is important and it’s the quality of the exercise, not the quantity, that will give you the body you’re striving for. Always keep your muscles relaxed as you raise and lower your arms during the different exercises. Keep your neck nice and long, with your shoulders low and away from your ears. Never tense your neck and shoulders. And remember to smile. These simple steps will keep you feeling great. And you are worth it, so pay attention to the details. With your future flat tummy in mind, I’ve also added some extra ab exercises that work both the lower and upper areas of your abdominal muscles. Do them right and I promise you’ll see results.

THURSDAY’S UPPER-BODY AND AB WORKOUT

It’s time to get our weights to target-tone our arms, uplift our chests, shape our shoulders, and sculpt our backs.

1. Warm Up

This opens all the muscles that we’ll be working today. Remember, oxygen equals energy—so breathe.

  SHOULDER ROLLS: Stand with your feet wider than hip-width apart and bend your left arm as you circle your left shoulder back. Simultaneously lean to the left and bend your left leg. Then shift your weight to the right, slightly bend your right leg, and roll your right shoulder back. Time: 20 seconds.

  BACK AND CHEST STRETCH: Standing with your feet shoulder-width apart, stretch your arms back behind you as you open up your chest and lean back. Time: 20 seconds.

  DIAGONAL REACH: Stand with your feet together and extend your right arm up toward the ceiling on a diagonal while you extend your left arm down toward the ground on a diagonal. Lean back slightly and then switch arms so your right is going toward the ceiling and your left toward the floor. Time: 20 seconds.

2. Rows

This sculpts sexy back muscles and improves your posture.

  Step your left foot out to the side about three to four feet and bend your left knee. Keep your right leg straight behind you. Rest your left hand on your left thigh. Holding both dumbbells in your right hand, extend your arm straight toward the floor with your palm facing your body.

  Bend your right arm and drive your elbow back as you lift your arm as high as you can. Return to the start. Time: 30 seconds on each arm.

3. Bicep Curls with Tweaks

Tiny tweaks in your hand position mean you hit all the areas of the biceps for beautiful, chiseled arms.

  Stand with your feet together and knees slightly bent. With a dumbbell in each hand and palms facing forward, extend your arms straight down in front of your body.

  Lift your arms up toward your shoulders. Return to the start. Maintain good posture and pull your abs in as you lift. Time: 30 seconds.

  Continue bicep curls, but turn your hands so your palms are facing each other for hammer curls. Time: 30 seconds.

4. Shoulders Medial Delts

Think defined, movie-star shoulders.

  FRONT RAISES: Stand with your feet together and knees slightly bent. Hold a dumbbell in each hand with your arms extended straight down in front of your body. Lift one arm up to shoulder height and then return to the start before lifting the other arm. Continue alternating. Time: 30 seconds.

  CHALLENGE: Lift both arms at the same time.

  LATERAL RAISES: Alternate lifting your arms out to the side to shoulder height. Time: 30 seconds.

  CHALLENGE: Lift one arm out to the side and one arm in front at the same time. Alternate which arm goes in front and which goes to the side. You can also try lifting your arms out to the sides on a diagonal so they look like a V.

5. Tricep Extensions

No more under-arm flab, no more under-arm sag—we’ll firm it right up!

  Step your left foot out to the side about three to four feet and bend your left knee. Keep your right leg straight behind you. Rest your left hand on your left thigh.

  Holding both dumbbells in your right hand and with your palms facing your body, extend your right arm straight behind you as high as you can. Bend your forearm in toward your body, making sure to keep your elbow lifted as high as you can. Time: 30 seconds on each arm.

6. Posterior Delts

Really work that back by squeezing your shoulder blades together when you lift the weights up.

  Stand with your feet together and hold a dumbbell in each hand. Bend your knees slightly and lean your upper body forward, keeping your back straight. Keeping your elbows slightly bent, extend your arms down toward the floor with the palms facing each other. You should feel as if you’re hugging a large beach ball.

  Lift your arms up and straight out to the sides. Return to the start position. Time: 1 minute.

  CHALLENGE: Lift your arms, leading with your elbows.

7. Push-Ups

This classic exercise works your whole body, especially your chest.

The staggered hand position targets muscles you didn’t even know you had.

  Get into a push-up position where you’re balancing on your knees and hands. Make sure your hands are right beneath your shoulders and that your body forms one long line from your head to your toes. Also, be sure you’re not balancing on your kneecaps, and keep your back straight.

  Lower your body toward the floor. Push up to return to the start. Time: 15 seconds.

  Position your hands on the floor with thumbs and pointer fingers touching. Then do push-ups. Time: 15 seconds.

  Bring your arms close to the sides of the body for tricep push-ups. Time: 15 seconds.

  ULTIMATE SPIDER-MAN PUSH-UP: Do push-ups—and each time you come up, bring one knee toward your chest. Time: 15 seconds.

  CHALLENGE: Do push-ups on your toes instead of your knees.

8. Plank Rows

Buff your back and flatten your tummy all at the same time.

  Hold a dumbbell in each hand and position yourself on your hands and knees. Bend your left elbow, bringing the arm up alongside your body. Time: 30 seconds on each side.

  CHALLENGE: Do this move on your toes.

9. Side Plank

Create an hourglass shape and prevent back pain.

  Sit on the floor with your right knee bent in front of you and your left leg extended out to your left side. Place your right hand on the floor.

  Lift your body all the way off the floor so you’re balancing on the side of your right knee and hand. Extend your left arm straight up toward the ceiling. Time: 30 seconds on each side.

  CHALLENGE: Straighten your legs and balance on your feet.

10. Back Strengthener

Your spine is your lifeline; keep it healthy and strong.

  Holding a dumbbell in each hand, lie on the floor on your stomach with your legs extended straight and your arms out to the side.

  Slowly lift your arms and upper body off the floor, and lower yourself back down. Take your time, making the muscle do the work, not momentum, and be sure to squeeze your buttocks to protect your lower back. Time: 1 minute.

  CHALLENGE: Lift your legs off the floor, too, and extend your arms along the sides of your body.

11. Lat Pull-Down with Abs

Flatten and firm your lower tummy and your back.

  Lie on your back with your knees bent, feet flat on the floor. Hold one weight in both hands and extend your arms straight above your head.

  Lift one knee toward your chest as you lift the arms so they’re extended right above your chest. Then lower leg and arms to start and switch legs. Alternate legs repeatedly. Time: 1 minute.

  CHALLENGE: Lie on the floor with your legs extended straight up toward the ceiling. Lower one leg as you lower the arms toward the floor.

12. Classic Crunch

This oldie but goodie really works. Try all three ways to see results quickly.

  Lie on your back on the floor with your legs bent and feet flat on the floor. Place your hands behind your head and use your abs to help lift your head, neck, and shoulders off the floor, and then relax. Lift and lower (crunch). Time: 20 seconds.

  Cross your arms in front of your chest while crunching. Time: 20 seconds.

  Extend your arms up above your head while crunching. Time: 20 seconds.

A Dozen Tips from Denise: How to Soothe Muscle Soreness

With my warm-ups and stretches, you’ll move in a certain sequence that helps prevent soreness. That said, muscle soreness after the first few days of exercise is totally normal. (Note that this overall feeling in your body and muscles is different from pain. If you experience elevated pain in one localized area for more than four days, get it checked out by your health-care professional.) Soreness is a sign that you worked muscles that haven’t been worked in a while. If you’re stiff or sore after your first few workouts, try some of these easy solutions to get you back on your feet and feeling better. But don’t quit! Consistency is the key to success. Remember your goals and the reasons you wanted to make positive changes. Then treat your tired muscles with…

1. Ice packs.

2. Warm compresses.

3. A heating pad.

4. Over-the-counter pain relievers.

5. A soak in bathwater with Epsom salts.

6. Stretches to boost circulation, which heals your body (see Sunday’s Yoga Stretch Workout).

7. A yoga class.

8. A massage to help release lactic acid buildup, which causes that sore feeling.

9. Topical creams that contain menthol and/or camphor.

10. Lots of water to help flush lactic acid out of the muscles.

11. Enough sleep.

12. Movement. Walking it off can really help.

It may sound contradictory, but research shows the best remedy for exercise-induced soreness is to keep moving. By going for a walk or bike ride, you’ll pump nutrients to your muscles and help speed up the healing process.

THURSDAY’S DAILY DOZEN MEAL PLANS

Eating right isn’t about willpower. It’s about changing those bad habits.

Week One Thursday Daily Dozen Meal Plan

Adding flaxseed to your meals is a simple way to get your fill of all-important omega-3 fatty acids. I love flaxseed on oatmeal—like you’ll have today for breakfast—but also enjoy sprinkling it on top of yogurt, cold cereal, or salads, and even stirring it into smoothies. You can also mix it into the batter when baking low-fat muffins or breads to give them a nutritional boost. (Your husband and kids won’t know the difference!) You’ll also have half an apple for breakfast and will want to save the other half to add to your Turkey & Apple Pita for lunch. The Veggie Quesadilla for dinner is proof that you can have food that tastes like takeout without all the fat, grease, and calories. It’s a simple, quick vegetarian meal that even meat lovers will enjoy.

BREAKFAST

1 cup cooked oatmeal (prepared with 1 cup skim milk) (1 grain + 1 protein + 1 healthy fat)

2 tablespoons ground flaxseed, for topping (1 healthy fat)

½ Granny Smith apple, for topping (½ fruit)

Men add: 1 whole Granny Smith apple (1 fruit)

BEWARE OF THE SALTSHAKER

Once you start reading food labels, you’ll be amazed at how much salt is hiding in certain foods. This can be a problem if you’re trying to lower your blood pressure. (Too much can also cause bloating.) For example, salt (and sugar, too) is often increased in low-fat items to make up for the lack of flavor. Pass on foods with more than 480 mg of sodium per serving, limit your salt intake to 2,400 mg a day, gradually cutting it all the way to 1,800 per day.

MORNING SNACK

1 medium orange (1 fruit)

Men add: ½ cup low-fat cottage cheese and 1 ounce pistachios (1 protein + 1 healthy fat)

LUNCH

Turkey & Apple Pita (1 grain + 1 protein + 1 veggie + ½ fruit)

AFTERNOON SNACK

1 pear (1 fruit)

Men add: 1 pear (1 fruit)

DINNER

Veggie Quesadilla (1 grain + 2 veggie + 1 protein)

¼ cup salsa

2 tablespoons light sour cream

Turkey & Apple Pita

1 whole wheat pita

1 tablespoon honey mustard

3 ounces roasted turkey breast

1 cup baby spinach

½ Granny Smith apple, sliced

Cut the pita in half so you have two pockets. Add honey mustard and then divide the ingredients between the two pockets to fill them.

Veggie Quesadilla

1 teaspoon olive or canola oil

1 whole wheat tortilla

1 cup packaged broccoli slaw (shredded broccoli and carrots)

½ cup thinly sliced onion

½ cup thinly sliced bell pepper

¼ cup low-fat shredded Monterey Jack cheese

Heat the oil in a skillet over medium heat. Place all the veggies on one side of the tortilla, top with cheese, and gently fold in half. Transfer the filled tortilla to the skillet and cook for 2 to 3 minutes per side (pressing down on it with a spatula) until the cheese is melted.

NUTRITION INFORMATION FOR THE DAY:

WOMEN

MEN

Calories:  1,223 kcal

Calories:  1,535 kcal

Total Fat:  30 g

Total Fat:  43 g

Saturated Fat:  8 g

Saturated Fat:  10 g

Total Carbohydrate:  189 g

Total Carbohydrate:  232 g

Protein:  56 g

Protein:  80 g

Sodium:  1,922 mg

Sodium:  2,039 mg

Fiber:  31 g

Fiber:  42 g

DAILY DOZEN TOTALS FOR THE DAY:

WOMEN

MEN

 3 protein 

 4 protein 

 3 veggie 

 3 veggie 

 3 fruit 

 5 fruit 

 3 grain 

 3 grain 

 2 healthy fat 

 3 healthy fat 

Week Two Thursday Daily Dozen Meal Plan

You’ve been eating the Daily Dozen way for a week and a half now, but don’t get discouraged if you’re still craving unhealthy foods. It actually takes two to three weeks to reset your eating habits, so don’t give up! Your appetite will adjust. In fact, a lot of people say that once they get in the habit of healthy eating, they feel sick when they eat the high-fat foods that they used to love. Enjoy today’s easy-to-make smoothie for breakfast. I think smoothies are a great way to eat a nutritious meal without taking a lot of time, and they’re easy to take with you on the go. Plus, with frozen fruits you can enjoy out-of-season sweet produce all year.

WATCH OUT FOR WHITE KNUCKLES

If your knuckles are turning white when you lift your dumbbells, stop and reevaluate. You should be holding your weights firmly enough so that you won’t drop them, not squeezing them so tightly that your hands begin to hurt. After all, exercise should feel good all over!

BREAKFAST

Pineapple-Berry Smoothie (3 fruit + 1 protein)

MORNING SNACK

1 granola bar (no more than 200 calories) (1 grain)

Men add: 1 medium banana (1 fruit)

Pineapple-Berry Smoothie

1 cup frozen mixed berries

1 cup chopped pineapple

1 cup nonfat Greek yogurt

4 fluid ounces orange juice

Add the ingredients to a blender and blend until smooth.

LUNCH

Veggie Sandwich (2 grain + 1 veggie + 1 healthy fat)

AFTERNOON SNACK

1 hard-boiled egg (1 protein)

Men add: 1 hard-boiled egg (1 protein)

1 ounce pretzels

DINNER

4 ounces grilled chicken breast (1 protein)

12 stalks steamed asparagus (2 veggie)

2 cups mixed greens (2 veggie)

2 tablespoons light honey mustard salad dressing

Men add: 1 slice whole-grain toast (1 grain)

Veggie Sandwich

2 slices whole wheat bread, toasted

¼ cup diced avocado

½ cup chopped grilled or roasted eggplant

½ cup chopped roasted red pepper

Spread avocado on each slice of bread, then layer one slice with the eggplant and red pepper. Top with the second slice of bread.

NUTRITION INFORMATION FOR THE DAY:

WOMEN

MEN

Calories:  1,303 kcal

Calories:  1,635 kcal

Total Fat:  33 g

Total Fat:  41 g

Saturated Fat:  6 g

Saturated Fat:  8 g

Total Carbohydrate:  184 g

Total Carbohydrate:  239 g

Protein:  76 g

Protein:  92 g

Sodium:  1,201 mg

Sodium:  1,440 mg

Fiber:  27 g

Fiber:  37 g

DAILY DOZEN TOTALS FOR THE DAY:

WOMEN

MEN

 3 protein 

 4 protein 

 5 veggie 

 5 veggie 

 3 fruit 

 4 fruit 

 3 grain 

 4 grain 

 1 healthy fat 

 1 healthy fat 

Week Three Thursday Daily Dozen Meal Plan

Some people dream about success; others wake up and work at it. You can make healthy eating and weight loss a reality. Just do it!

What they say about breakfast is true. It really is the most important meal of the day! Breakfast is your time to refuel after a long night of not eating; it also packs the nutrients and energy you need to take on the day and it helps jump-start your metabolism! I know if I miss breakfast for some reason, I feel tired and sluggish the rest of the day. In fact, studies show that kids who eat breakfast actually do better in school—so think of how this AM meal can help you function better throughout your day, too! The best bet is a morning meal that contains protein and fiber like today’s whole-grain cereal (one of my favorites is Kashi Heart to Heart) and skim milk (yes, a cup of milk can have eight grams of protein). This combination will keep your stomach from growling and give you long-lasting energy. If you do get hungry midmorning, the peanut butter and celery combo is satisfying without sabotaging your diet. For lunch, you’ll have soup—a meal that’s always filling. Just make sure your soup is low in sodium and broth-based like today’s minestrone rather than a cream-based soup, which can be high in fat and calories. The broccoli you’ll eat with your soup is full of cancer-fighting, energy-boosting compounds, and even the little bit of lemon that you’ll squirt it with offers you vitamin C, among other health benefits. All my sisters are fabulous cooks, and tonight you’ll see that when you taste my sister Kristine’s Go-To Chicken for dinner. It’s so simple to make and doesn’t require any fancy ingredients, yet it has a unique, delicious taste that you’ll love.

STAND TALL

Mom always told you to stand up straight, and you know what? She was right! Your posture is important whether you’re sitting or standing. Tuck in your tummy, keep your back straight, and relax your shoulders. Your posture speaks volumes. Make sure yours says confidence!

BREAKFAST

1 cup whole-grain cereal (1 grain)

Men add: ½ cup whole-grain cereal (½ grain)

1 cup skim milk (1 protein)

1 cup mixed berries (1 fruit)

1 teaspoon ground flaxseed

SIP AND STAY HYDRATED

Water is always the best beverage choice, so drink plenty before and after you work out. If you need something with a little more substance to keep you going, try a glass of skim milk. It has the nutrients you need, but it doesn’t have all the sugar you’ll find in those fluorescent-colored energy drinks. Now, that’s the way to hydrate!

MORNING SNACK

2 tablespoons natural peanut butter (1 healthy fat)

10 celery sticks (1 veggie)

Men add: ¼ cup raisins (1 fruit)

LUNCH

2 cups low-sodium minestrone soup (canned or homemade) (2 veggie + 1 protein)

1 cup steamed broccoli with fresh-squeezed lemon juice (1 veggie)

1 medium apple (1 fruit)

AFTERNOON SNACK

1 cup sliced strawberries (1 fruit)

1 teaspoon brown sugar, for topping

1 tablespoon part-skim ricotta cheese, for topping

DINNER

Kristine’s Go-To Chicken (1 protein + 1 veggie)

1 cup cooked brown rice (1 grain)

Kristine’s Go-To Chicken

1 tablespoon olive oil

4 ounces chicken breast

1 clove garlic, chopped

¼ cup chopped scallions

¼ cup chopped celery

¼ cup chopped carrots

¼ cup chopped fresh parsley

1 bay leaf

½ cup low-sodium chicken broth

Heat the oil in a skillet over medium-high heat. Add the chicken breast and brown on both sides. Add the garlic, scallions, celery, carrots, parsley, and bay leaf and sauté for 2 to 3 minutes. Add the chicken broth, reduce the heat, and simmer for 20 minutes until the chicken is cooked through.

NUTRITION INFORMATION FOR THE DAY:

WOMEN

MEN

Calories:  1,445 kcal

Calories:  1,684 kcal

Total Fat:  42 g

Total Fat:  44 g

Saturated Fat:  8 g

Saturated Fat:  8 g

Total Carbohydrate:  202 g

Total Carbohydrate:  259 g

Protein:  78 g

Protein:  85 g

Sodium:  1,670 mg

Sodium:  1,739 mg

Fiber:  38 g

Fiber:  48 g

DAILY DOZEN TOTALS FOR THE DAY:

WOMEN

MEN

 3 protein 

 3 protein 

 5 veggie 

 5 veggie 

 3 fruit 

 4 fruit 

 2 grain 

 2½ grain 

 1 healthy fat 

 1 healthy fat 

A Dozen Tips from Denise: Healthy and Happy Food Shopping

Your local supermarket is full of tempting but high-fat goodies, thriving under the guise of being a healthy choice. But you can thwart their efforts by being a savvy shopper. Here’s how.

1. Never shop when you’re hungry. Every tempting food will call your name and climb into your grocery cart. Plus, a growling stomach may force you to tear into a box of something fattening and high-calorie while you stroll the aisles.

2. Have a healthy meal or afternoon snack before hitting the stores in order to quell cravings and keep those doughnuts, chips, and other goodies from landing in your cart.

3. Plan your weekly menus before leaving the house. This will ensure that you stock up on the foods you need to prepare quick and healthy meals daily. With the right items in the house, healthy eating is a cinch.

4. Always read the Nutrition Facts labels of unfamiliar foods to determine whether or not they fit your diet.

5. If an unhealthy food is even the tiniest bit tempting, don’t buy it. After all, you can’t eat what you don’t have in the house, so avoid the high-fat foods that seduce you late at night. If they’re not in the cupboard, you won’t hear them call.

6. Always shop with a list and don’t stray. Keep a master list of healthy foods on your computer and then just circle what you need. This way high-fat, high-cal, and preservative-filled foods won’t follow you home.

7. Shop the perimeter of the store. That’s where all the healthy items like produce and dairy are.

8. Avoid the center of the store. That’s typically where you’ll find processed foods like boxes or bags of cookies, chips, and cakes.

9. Don’t let sales, coupons, or specials trick you into buying foods you don’t want or need. Just because you can buy five boxes of cake mix for five dollars doesn’t mean you should.

10. Stock up on pantry essentials like whole wheat pasta, frozen fruits and veggies, and eggs. Always having these items on hand means a good-for-you meal is just minutes away.

11. Shop solo. If going to the store with your children or husband means you’ll come home with a cartful of unhealthy treats, try to hit the stores on your own. This way you won’t be guilted into buying foods that no one in your family needs—whether they’re watching their waistlines or not.

12. Don’t nibble while you shop. If your supermarket has samples of food or cooking demonstrations, keep your mouth moving by chewing a piece of minty gum. This will curtail any desire to pop those tiny but fattening cheese cubes or quiches into your mouth.

TWELVE ESSENTIAL PANTRY ITEMS

The following foods are the edible equivalent of the little black dress—something every woman should have on hand at all times. I stock up on them because these foods can be used in an endless number of ways to make simple, tasty meals. But they’re also bursting with nutrients like vitamins and antioxidants that are believed to reduce your risk of cancer, heart disease, and other illnesses. What I love is that with these twelve essential pantry items, it’s so easy to pull a healthy meal together in a pinch. That way, even if you haven’t made it to the store you won’t derail your diet. Get ready to stock up!

1. Olive oil. This healthy monounsaturated fat is wonderful on salads, pastas, fish, veggies, and more. Studies reveal that olive oil may help lower bad cholesterol and raise good cholesterol—and as a result reduce your risk of heart disease. Just make sure to keep yours in a dark, cool spot to retain its freshness.

2. Canned tomatoes. I love to toss these with pasta as a simple sauce, mix with chicken, or add to chili. Or I’ll top a whole wheat pita with canned tomatoes and sprinkle on low-fat cheese for a simple low-cal pizza.

3. Canned or packaged beans. I’m a big fan of all kinds of beans, including black, kidney, white beans, and lentils. They’re high in iron and fiber and add substance to salads, sandwiches, chili, wraps, and tacos. Plus, they’ve got lots of research behind them. Some studies show that beans may help lower cholesterol and blood sugar; others suggest they may reduce your risk of heart disease.

4. Garlic. There’s lots of scientific evidence that points to garlic as a cancer-fighting food thanks to compounds called phytochemicals. And there are hundreds of ways to use garlic. I use it in salad dressings, sautéed veggies, chicken dishes, and soups. Another yummy recipe? Roast it and spread it on whole-grain bread for an enticing appetizer.

5. Quinoa, barley, and couscous. These grains make great side dishes and are a nice change from plain old rice. Bursting with healthy fiber and other nutrients, quinoa, barley, and couscous taste terrific when combined with veggies, dried fruit, or lean protein.

6. Potatoes. Everyone loves this number one veggie, and with good reason. It’s filled with fiber and potassium, but it also tastes delicious baked, sautéed, or cut into french fries (make them healthy by baking rather than frying them). Both regular and sweet potatoes can be eaten for any meal or as a satisfying snack.

7. Apples. Their high fiber content makes these fruits a filling snack (and one that’s easy to toss in your bag to eat on the go), and some studies suggest the pectin they contain can help you feel full longer. I love slices of apple on salad, eaten with low-fat cheese, or heated in the microwave with a dash of cinnamon (it tastes like apple pie without the fat and calories!).

8. Chicken or vegetable broth. With cans or cartons of these broths in your pantry, you can easily and quickly make soups or sauces or add flavor to rice, barley, couscous, quinoa, chicken, or fish. Just make sure to look for the low-sodium variety.

9. Lemons. This little citrus fruit can add zest and a lot of vitamin C to soup, steamed veggies like asparagus and spinach, and fish. You can also squeeze it over chopped fruit or add a dash to hot or cold water or tea for a clean, refreshing drink.

10. Onions. Onions add yummy flavor to almost anything. I use them in salads, veggie dishes, and with chicken and fish. They come in different varieties like Vidalia, red, yellow, and sweet, so experiment to find the one you like best.

11. Oatmeal. You can’t go wrong with this nutrient-rich breakfast food. It’s filling and warm and can be dressed up so many different ways that you’ll never get tired of it. Some of my favorite toppings include dried cranberries, raisins, walnuts, cinnamon, almonds, flaxseed, bananas, and fresh berries.

12. Pasta. Though pasta got pushed aside in the low-carb craze of years past, it actually can be part of your weight loss plan. Opt for the whole wheat variety, which is healthier, and use just a little pasta with a lot of veggies and great olive oil. I do this for a hearty dinner that my whole family loves.

My Daily Dozen Thursday Checklist 

 

WEEK ONE 

WEEK TWO 

WEEK THREE 

I ate my Daily Dozen Foods 

     

VEGGIE 

     

VEGGIE 

     

VEGGIE 

     

FRUIT 

     

FRUIT 

     

FRUIT 

     

PROTEIN 

     

PROTEIN 

     

PROTEIN 

     

HEALTHY GRAIN 

     

HEALTHY GRAIN 

     

HEALTHY FAT 

     

EIGHT 8-OUNCE GLASSES OF WATER 

     

I did my Daily Dozen exercises 

     

I did some of my weekly twelve miles of cardio (write how many miles) 

     

I did some fidget-cisers today (write how many) 

     

Cheri Lewis,

35, hairstylist and mother of two, Waterloo, New York

POUNDS LOST: 60

I had an extra sixty pounds to lose after my second child was born. I’m proud to say I did just that using the wonderful lessons I learned from Denise. I simply made small changes in my everyday routine. I count my calories (but don’t obsess about it), keep junk food out of the house, and take a little time for myself every morning before my boys get up to exercise faithfully—no matter what because consistency is so important. It gets me up and going for the day and it definitely makes me a better person, especially for my family. Because of these habits, I’m in the best shape of my life—both physically and mentally.

“I have also been able to give up my bad habit of snacking on junk food. Now I snack on fruits, vegetables, yogurt, and cheese sticks—healthy foods that give me energy all day long. I’ve worked hard, but I feel better than ever! I have more energy and more confidence in myself. Anyone really can lose the weight! You really have to want it, and—above all—you must believe in yourself. Anything is possible! Denise has been so inspirational, aiding me in my success. Thanks to her, this has been a life-changing experience! I’ve realized that the more you work at taking care of yourself, the more you get out of life. It is a great feeling! I’m a happy person because of my life changes and I know that my whole family has benefited! My new healthy life is really worth living!”

Attitude is everything—so pick a good one!



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